WOD / WEDNESDAY, FEBRUARY 6

Squat Therapy 

Every 1:30 x 5 sets:

60 sec Hold facing a wall or post in the bottom of your squat. This may be performed with A) no weight, B) one KB in the front rack, C) two light KBs/DBs Overhead.  Choose based on the maturity of your squat. 

WOD 

AMRAP in 20:00 of: 

400m Run

20 Wall Balls, 20lbs/14lbs

10 Front Rack Step-ups, 95lbs/65lbs on a 20” box 

Competitors

1. WOD 

2. AMRAP Repeats 

AMRAP in 3:00 of: 

6 Burpees to 6” 

8 Alternating DB Snatches, 50/35 

Rest 1:00 after each AMRAP 

3. Core 

EMOM x 12:00 of: 

Odd - 20 Hollow Rocks 

Even - 20 sec L Flutter Kicks 

Endurance 

3 sets of: 

800m Run

60m Prowler Push, 270/180

Walk 200m

Rocco Di Jerlando